There are many reasons to switch to vegan diet especially if you want to build muscle mass. Concept of proteins these days is not only confined to meat products and vegetarian diet has stepped in to suffice our nutritional requirements. We often come across various concerns the most prominent one beingwhether a vegan diet is a complete source of protein or not when you are aiming to build and bulk up your muscles?

Vegan diet, for your information, is an economic and efficient way to keep you healthy and bulky. It is lower in calories and complies with the environmental standards too. We will dig in more into vegan protein sources to find out the answers to all of your concerns.

What are Complete Protein Sources?

Complete proteins basically refer to amino acids, which play an important role to fulfill your protein requirement and are termed as a building block for the muscles. There are basically 20 different types of Amino Acids that result in protein formation whereas our body is unable to produce 9 essential amino acids. The term “Complete Proteins” necessarily means containing all of the nine essential amino acids. The aforementioned amino acids requirements can only be sufficed through eating complete protein food sources as our body cannot play its parts in their formation.

On a day to day basis our body doesn’t require all of the essential amino acidsand has to maintain a sufficient level. Many famous dieticians now state that vegans are blessed with an easy access to amino acids as their diets provide a variety of the same with a much lesser effort.  A vast number of people are now shifting to veganism ideology to address various health concerns and also for a healthy and efficient access to protein sources.

Prominent Vegan Complete Protein Sources:

For a Vegan bodybuilder, the most important aspect is not the completeness of the protein rather consuming a variety of proteins to fulfill your daily amino acids requirements. Let us explore the variety of sources through which a vegan bodybuilder can satisfy their protein requirements.

– Buckwheat

Protein Content: 6 grams

Serving: 1 Cup, Cooked


Buckwheat is in important and popular source of protein. It is not a type of wheat butfalls in the relative category of rhubarb. Japanese use it by turning the plant in to funky noodles called soba. Mostly cultures eat the seed by grinding them into flour that results in an amazing base for a gluten free pancake. It is being popularly used for cooking the hulled kernels or groats.  Buckwheat plays a pivotal role in transforming your health as some studies state that it even lowers your blood cholesterol and control blood glucose levels.

– Peanut Butter Sandwich with Ezekiel Bread

​Protein Content: 23 grams

Serving: Per 2-slice sandwich with 2 tablespoons of peanut butter


Peanut Butter sandwiches can be a best choice for you if you want to kick off your protein requirements. Italso provides you with essential amino acids along with abundance of healthy fats.


Why Ezekiel bread?

Ezekiel bread is a door to your nutritional requirements throughwheat, barley, beans, lentils, millet, sprouted grains, and spelt. It is also rich in fiber and vitamins. This bread is made in a manner that significantly increases the bread’s fiber and vitamin content, as well as its digestibility.

– Seitan

Protein: Content 32 grams

Servings: ½ cup servings


If you are not gluten intolerant then this is the right option for you. Seitan was created more than a thousand years ago as a meat substitute for Chinese Buddhist monks. It isprepared by mixing gluten (the protein in wheat) with herbs and spices and hydrating it with water or stock. You further simmer it in broth.Its cooking is not complete unless you cook it in a soy sauce broth to add gluten’s missing amino acid (lysine).

– Soy

Protein Content:

Tempeh: 30 grams per 1 cup serving

Natto: 30 grams per 1 cup serving

Firm Tofu: 20 grams per 1 cup serving


Soy is a complete source of protein in comparison with beans, which is normally low in amino acid and methionine. However, GMO version of this vegan food you need to beware of. Tofu is the best-known soy product. On the contrary tempeh and natto are made by fermenting the beans. If you are looking to target proteins then go for firmest or hardest form of tofu as it contains the highest amount of protein content.

– Quinoa


Protein Content: 8 grams

Serving: Per 1 cup serving, cooked


Quinoa looks is much similar to couscous but much nutritious than that. Although not confirmed but NASA is planning to grow it in space as this grain is considered to be one of the healthiest food items around the globe. This is a delicious and healthy source of magnesium, calcium, iron, manganese, proteins, and dietary fibers. It is also a perfect substitute for rice and its minimum cooking time provides an ease to the consumers.

– Spirulina (with grains or nuts)

Protein Content: 4 grams

Servings: Per 1 tablespoon


Spirulina although not popular in terms of protein content but can provide good results when combined with other amino acids sources such as grains, oats, nuts, or seeds.

– Hummus (and pita)

Protein Content: 8 grams

Servings: Per 2 tablespoons of hummus and 1 whole-wheat pita


Wheat protein is quite similar to that of rice but doesn’t contain much lysine. The hummus, which is made from chickpeas, contains plenty of lysine and this protein source has reasonably fair amino acid profile than most legumes. You can go on an experiment with making hummus from other kinds of beans such as cannellini or edamane.

– Chia Seeds

Protein Content: 4 grams

Servings: Per 2 tablespoon serving


Chia Seeds are the main source of omega-3 fatty acids that contains higher amount of fiber than flax seeds or nuts. It also provides higher amount of iron, calcium, zinc and antioxidants. You would besurprised to knowthat chi seeds are fantastic for making healthy puddings, thickening smoothies, or replacing eggs in vegan baking as it becomes a goopy gel when combined with milk or water.

– Hempseed

Protein Content: 10 grams

Servings: Per 2 tablespoon serving


Hempseed contain significant amount of all the nine essential amino acids and also contains magnesium, zinc, iron, and calcium. Furthermore, it is also a rare vegan source of essential fatty acids, andomega-3s that can help you treat depression, fatigue, and lethargy.

– Rice And Beans

Protein Content:7 grams

Servings: Per 1 cup serving


Most of your daily protein requirements can be compensated with rice and beans. In contrast to most beans, rice is low in lysine and high in methionine with protein content in line with that of meat.  We can also combine lentils or chickpeas, which gives the same effect and are an incredible way to suffice your protein and carbohydrates requirements prior to hitting the intense workout routine.

Pick of the Day:

Being vegan is no more a stigma these days and has become a popular and commonly accepted methodology in achieving your bodybuilding targets.